08/16/2017 | Yellowstone CrossFit | Billings MT CrossFit Gym

08/16/2017

Yellowstone CrossFit – Advanced Strength and Conditioning

Warm-up

Jog down

3 burpees

Lunge back

3 rounds

Metcon

Run 3 miles

Row 3k

300 dubbs

60 minute cap

Modified option

Run 1.5 miles

Assault bike 1.5 miles

Row 2400 meters

300 singles

60 minute cap

Weightlifting

Bench Press (3 X 6)

Heavy as possible

Accessory Work

Ring holds for 30 seconds X 3

Ring dips 3 X 10 – weighted if possible